Clarito Pinales

2367 followers

Follow

Follow

Follow

1/5

0 saved

13

11

Back workout 🔥🏆

#big back #backday #workout 🏋️ #backprogress #gymtok

2025/1/11 Edited to

Building a strong back is essential not only for aesthetics but also for overall strength and posture. Incorporating various exercises that target the lats, traps, and lower back can lead to enhanced performance in other workouts, including lifts and athletic activities. To maximize your back workout, consider incorporating compound exercises like deadlifts and bent-over rows, which engage multiple muscle groups while effectively strengthening your back. Bodyweight exercises such as pull-ups and inverted rows improve functional strength as well. Don't forget to pay attention to form; maintaining proper posture during exercises helps prevent injuries. Tracking your back progress can be incredibly motivating. Start by measuring your back size or taking monthly photos to visualize your transformation. Also, consider exploring variations of common back exercises to keep your routine fresh and effective, such as single-arm rows or resistance band pull-aparts. Remember that obsession over aesthetics should not overshadow the importance of health—strong back muscles can aid in the prevention of injuries and improve your posture. Moreover, complement your back training with overall body workouts for a balanced physique. Lastly, nutrition plays a crucial role in your fitness journey; ensure you’re fueling your body with the right nutrients to support muscle recovery and growth after a tough back workout. Delve into these tips and watch your back day deliver incredible results!

11 comments

Related posts

A four-panel collage featuring a woman in workout attire demonstrating a 'sexy back get toned workout' using a resistance band, with various poses highlighting her back and glutes.

Two panels showing a woman performing 'cable flys' with a resistance band, demonstrating the starting and extended positions for the exercise.

Two panels showing a woman performing a 'one arm row' with a resistance band, illustrating the bent-over starting position and the arm pulling back.

GET A SNATCHED AND SEXY BACK WORKOUT

Ready to get snatched like never before? You are not going to want to miss out on this workout that will leave you absolutely stunning. The secret to getting ‘toned’ is building muscle, so let’s get this work in! Perform the following exercises: Cable flys: Exercise for 1 minute, rest for 15 se

3198 likes

Back roll and armpit workout 🥰

Join my community. Click the on this link ➡️➡️ https://myarc.io/solange to join support group in my apps . Let me help you build your dream body . We are in this game together , you are not along , I got you besties. Click the link 🔗 in bio 8 weeks winter intense total body make over and bounc

866 likes

Beginner Back Workout!!

#backworkoutforwomen #backworkoutvideos #backday #beginnerbackworkout #beginnerworkout

236 likes

(Beginner friendly) Core & Back workout

💖Warm-Up (5-10 Minutes) -Use a cardio machine like the treadmill, elliptical, or rower to get your body warmed up. Workout Routine 💖1. Torso Rotation Machine (Obliques) ✨Pointers: -Keep your movements controlled to avoid using momentum. -Exhale as you twist; inhale as you return to the ce

1008 likes

Arm & back workout 💜

You want an intense fun workout. I got you! My weights are 10 pounds. Grab what you can and let’s get moving! #workout #homeworkout

17.4K likes

beginner back workout!!

beginner back workout for a snatched back! try 3 sets of 10-12 reps! #backworkout #workoutsforbeginners #beginnerworkout #beginnerbackworkout #dumbbellworkout

2109 likes

Sexy back workout for the summer

Lat pulldown: 3 x 8-12 - Keeping your torso straight and lean back slightly - Pull your elbows down to your sides, engaging your lats - Pause for a second, then slowly extend back up - Avoid using momentum to pull the weight Cable row: 3 x 6-10 - Pull the cable towards your belly button -

196 likes

A side-by-side comparison showing a person's body transformation from 240lbs to 180lbs. The image details a workout routine with a 10-minute warm-up, 45 minutes of lifting, and a 10-minute cool-down, totaling 1 hour 5 minutes, focusing on back and biceps.

At home Back & Bi workout

I’m not a professional this is just works for me. I’ve been lifting weights at home for 4+yrs now. This could also be for the shy girlies that don’t want to use the machines at the gym💕💪🏼 #backandbicepworkout #backdayworkout #transformation #weightlifting #caloriecouting

1983 likes

sexy back & biceps workout

strong is sexy ladies!! this is a back and bicep workout that is great for beginners but also for my advanced girlies🏋🏻‍♀️ building a strong back also allows for that smaller waist illusion so lets get to work👏🏻👏🏻 the workout: •lat pull downs •cable rows •cable pull downs •cable biceps

944 likes

A woman in pink athletic wear holds a red resistance band, looking over her shoulder. Overlay text reads "at home hourglass back workout using a resistance band." A dotted arrow points to her back.

Two side-by-side images show a woman performing a bent-over row with a resistance band. The left image shows the starting position, bent over with the band under her feet. The right image shows her pulling the band towards her belly button.

Two side-by-side images show a woman performing a seated row with a resistance band. The left image shows her sitting with legs extended, holding the band looped around her feet. The right image shows her pulling the band towards her hips.

Beginner hourglass back workout (at home)

Training your back can help give that "hourglass" look to your figure. Here is a great at-home workout for beginners, and all you need is a resistance band! Bent over row: 3 sets of 20 reps - Stand on the resistance band with your torso bend over - Grab the band with each hand and pull

524 likes

A woman from behind, holding dumbbells, illustrates the hourglass back concept with a white curved arrow. Text indicates 'Dumbbells only' for the workout, emphasizing the goal of sculpting the back and shoulders.

Two panels show a woman demonstrating the 'Bent over row' exercise with dumbbells, from a bent-forward starting position to pulling the weights up. The workout specifies '3x10' repetitions.

Two panels show a woman performing the 'Shoulder Press' exercise with dumbbells, from shoulder height to fully extended overhead. The exercise is prescribed as '3x10' repetitions.

HOURGLASS BACK✨Home Workout

These for that hourglass illusion🤌🏼 AMAZING. In order to create those ratios, the goal is to sculpt the shoulders and build the lats🙌 These exercises will help widen the upper portion of your body so that your waist looks smaller and more snatched, which ultimately creates that hourglass look✨ All

390 likes

Hourglass back workout 🔥

Here’s my go-to back workout for an hourglass shape! ⏳ Workout 👇🏼 1️⃣ pull ups 3 sets 10/12 reps 2️⃣ seated row 3 sets 10/12 reps 3️⃣ lat pull down 3 sets 12/15 reps 4️⃣ bent over row on a bench 3 sets 10/12 reps 5️⃣ pullover 3 sets 12/15 reps .. #backworkout #Fitness #fitwithme #hour

1164 likes

A collage shows a woman performing four exercises: bent over row, seated cable row, lat pulldown, and biceps curl, in a gym. The central text overlay reads "BACK & BICEPS workout," highlighting the routine for strengthening these muscle groups.

A woman demonstrates the bent over row exercise in two phases, showing the starting position and the bar pulled towards her belly button. Text details 3 sets of 8-10 reps, with form tips including pushing hips back and keeping elbows tucked.

A woman performs a seated cable row, illustrating the extended arm position and the weight pulled in. The image includes instructions for 3 sets of 6-8 reps, advising to pull to the belly button and avoid raising shoulders.

Back & Biceps workout you need to try

Want stronger back & biceps? You need to try this workout! Exercise 1 - Bent over row (3 sets of 6-8 reps): Push your hips back to get into position Pull the bar to your belly button Keep your elbows tucked close to your sides Control the weight on the way back down Exercise 2 - Seate

589 likes

Back fat and small waist exercises #workout

#burnbodyfat #bodytransformation #backworkouts #workout 🏋️ #waistworkout

1035 likes

A woman in a brown sports bra and black leggings crouches on a gym floor, facing away, looking over her shoulder. Text overlay reads "SHY GIRL WORKOUT back & biceps" and "full details in caption," indicating a workout guide.

Two images show a woman demonstrating a single arm row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell from an extended arm position to her waist. Text indicates "2 sets of 6-10 per arm."

Two images show a woman demonstrating a single arm wide row with a dumbbell. She is bent over, supporting herself on a rack, pulling the dumbbell up with her elbow flared out. Text indicates "2 sets of 6-10 per arm."

Back & biceps workout: Shy girl-approved

Here’s a dumbbell-only back day workout to help you strengthen and define your back muscles, as well as your biceps! Perfect for days where you don't want to use machines or scary equipment: Single Arm Row (2 sets of 6-10 per arm) -- Start with your left hand on a bench or sturdy surface, r

809 likes

Guide to help you plan a back and biceps workout

Here's a customizable plan you can try! Exercise 1: Pull straight in Choose 1 of the following (3 sets of 8-12 reps): - Chest supported row - Wide grip seated row - Cable row - Single arm machine row Exercise 2: Pull high to low Choose 1 of the following (3 sets of 8-12 reps): - N

171 likes

Lean Back Workout

I’ve always wanted to achieve a lean hourglass figure but I made the mistake of only training abs. I know I’m not the only one who would hide in their room doing Daisy Keech and Chloe Ting ab workouts😅 While these workouts have been proven to show results, you can’t spot reduce fat. It’s importa

1792 likes

A woman in a purple sports bra and blue shorts takes a mirror selfie in a gym, showcasing her back and waist, with an arrow pointing to her 'deep back line' for an hourglass shape.

A woman with her back to the camera performs a lat pulldown exercise in a gym, engaging her back muscles.

Two side-by-side images show a woman performing a single-arm row exercise, kneeling on a bench with a dumbbell in a gym.

BEGINNER HOURGLASS WORKOUT FOR SEXY SNATCHED BACK✨

In 2025 we’re building ratios bestie🤌🏼 This is the ULTIMATE hourglass workout for the appearance of a snatched waist and beautiful and defined deep back line ✨ This exact workout is actually a part of my body recomp program on the app, so you’re getting a little exclusive peak into what it looks li

95 likes

A person's legs and feet in white and pink sneakers are shown on a gym machine, with text overlay 'KILLER BACK, TRAPS & SHOULDERS WORKOUT'.

A line drawing illustrates a woman performing a Seated / Low Cable Row exercise, showing the starting and ending positions.

A line drawing illustrates a woman performing a Straight Arm Pulldown exercise, showing the starting and ending positions.

HOTTEST BACK WORKOUT

i love these back workouts to get the best pump and also slay for summer!! #backworkout #summerbod #lemon8challenge #gym #workout #backroutine #latsworkout #gymgirl #gymgirlsoflemon8

1109 likes

A woman in a gym, wearing grey athletic wear and headphones, kneels and flexes her back muscles, with "Hourglass BACK WORKOUT" text overlay.

A woman performs single-arm lat pulldowns on a cable machine in a gym, viewed from behind. The text "Single Arm Lat Pull Downs 4 Sets X 12 Reps" is overlaid.

A woman performs straight arm pulldowns using a cable machine in a gym, viewed from behind. The text "Straight Arm Pull Downs 4 Sets X 12 Reps" is overlaid.

Hourglass Back Workout 💪

Back workout that targets your whole back for a more muscular toned back🔥 1. Single Arm Lat Pull Downs - 4 Sets X 12 Reps 2. Straight Arm Pull Downs - 4 Sets X 12 Reps 3. Chest Supported Rows - 4 Sets X 8-10 Reps 4. Dumbbell Y Raises - 3 Sets X 8-12 Reps 5. Shoulder Superset - 3 Sets X 10-12

235 likes

5 minute Back Workout🌸

This 5-min back workout will have you SNATCHED. 🔥 Run this circuit two/three times! Fit @The Lipsey Brand LLC #GymTok #fup #fyp #backworkout #back

2430 likes

My go-to back workout!..

JOIN workout program in bio🔗⏳. #backdayworkout #backdaypump #backday #hourglassworkout #fitnesscoach #backworkoutroutine #women

90 likes

Back fat workout

Everyone can be able to start a fitness journey, start with little step then move your way up As a mom that suffers from so many after pregnancy 🤰 down full I can definitely tell you if I did you can too Give yourself credit , start don’t wait Make a move , don’t wait flow new year , start

151 likes

Back workout for an hourglass body

Single arm bent over row: (3 sets of 6-10 reps) - Position yourself behind a bench inclined 45° - Keep one leg in front of you and use your other arm for support - Pull the dumbbell back and up to your hip Kneeling single arm pulldown: (3 sets of 8-12 reps) - Kneel in front of a cable, with

119 likes

Hourglass figure back workout ⏳

Adding shape to your body and gaining that hour glass figure seems to be a goal of a lot of women, I don't blame them! In order to get that shape, you need to be training your upper body, specifically your back and your lats in order to achieve that shape! Here are some good movements to

472 likes

A woman in a gym performs a dumbbell row, showcasing her back and shoulder muscles. The image introduces a workout routine to sculpt shoulders and back, with text overlays "SCULPT YOUR SHOULDERS & BACK" and "TRY THIS WORKOUT!".

A woman performs a seated cable row in a gym, pulling the handle towards her midsection. The text indicates this exercise is 3 sets of 8-12 reps for shoulder and back sculpting.

A woman performs a bent-over row with a barbell in a gym, demonstrating the exercise form. The text specifies this exercise is 3 sets of 8-12 reps for shoulder and back development.

Great workout for sexy shoulders and back!

Full workout details here! Seated Cable Row (3 sets of 8-12 reps) -- Sit on the cable machine bench with feet flat on the footplates and knees slightly bent -- Grab the handle with both hands, palms facing each other -- Sit up straight, engage your core, and pull the handle towards your midse

105 likes

A woman takes a mirror selfie in a gym, introducing a "Waist Slimming Back Workout" that she does twice a week, featuring exercises from her favorite workout influencer.

A woman in a black workout outfit performs an overhand barbell row with 4 sets of 10 repetitions in a gym setting.

A woman in a black workout outfit performs cable rows for 4 sets of 8 repetitions, viewed from behind in a gym.

Sexy back workout we big backs need ✨🤌🏼💕⚡️🏋️💪🏼🔋

If you’re looking to slim down that waist, strengthen your lower back, and back lines this workout will get you to your goals. Coming out of my first pregnancy I focused a lot on form and more supersets while strengthening my back and core. These really helped with my sides and slimming dow

1388 likes

Hourglass Workout for Toned Arms & SEXY Back 🧘‍♀️✨❤️‍🔥⏳

🔥30-Minute Pilates Workout (Detailed Step-by-Step)🔥 🚨Warm-Up (5 minutes)🚨 💥Cat-Cow Stretch (8 reps) How to Do It: Start on all fours with your hands under shoulders and knees under hips. Inhale, arch your back, drop your belly, and lift your head and tailbone (Cow Pose). Exhale, r

473 likes

A woman in blue workout attire stands with her back to the camera in a gym, illustrating a back workout for an hourglass shape and smaller waist. White lines highlight the desired body contour.

A woman performs an inverted row, hanging under a barbell at waist height in a squat rack, pulling her body up. Text describes the exercise: 3 sets of 6-8 reps with instructions.

A woman demonstrates a single arm bent over row, leaning over an inclined bench with a dumbbell. Text details the exercise: 3 sets of 6-8 reps, focusing on form and movement.

Back workout to get a smaller looking waist

Growing your back, specifically your lats, can give you a smaller looking waist - try this workout for an hourglass look: Inverted row (3 sets of 6-8 reps) - Set a barbell around waist height at a squat rack - With a straight body, hang under the bar, feet in front - Pull your body up to the

103 likes

HOURGLASS BACK WORKOUT✨

Let’s build those ratios✨ I’m starting to love back day more and more… expect to see a lot more upper body workouts in 2025 lol🙌 These are 4 of my favorite exercises right now for building a defined back and creating the hourglass illusion🥰 1. Landmine Single Arm Row 2. Landmine Row 3. Lat Pu

65 likes

How to plan your back & biceps workout

Exercise 1: Pull high to low Choose 1 of the following (3 sets of 6-8 reps): - Neutral grip lat pulldown - Kneeling single arm pulldown - Close grip pulldown - Pull-ups Exercise 2: Pull straight in Choose 1 of the following (3 sets of 6-8 reps): - Cable row - Seated machine row - T-b

170 likes

Back & Biceps workout

#backworkout #bicepsworkout #biceps #workout #fitnesslife

489 likes

A woman with headphones is seen from behind, performing a cable exercise, showcasing her sculpted back and shoulders. The image has a text overlay that reads "sculpted shoulders & back workout."

A woman in a gym performs a cable Y raise, standing with cables crossed in front, lifting her arms straight up and back. Text instructions for the exercise are overlaid on the image.

A woman in a gym performs a bent over row with a barbell, bending forward 45 degrees and pulling the bar towards her belly button. Text instructions for the exercise are overlaid.

Sculpted shoulders & back workout

Cable Y raise: 3 sets of 8-12 reps - Start with cables crossed in front of you - Keeping your arms straight, lift your arms up and back - Squeeze at the top, then lower the cables back down Bent over row: 3 sets of 6-10 reps - Bend forward 45° by pushing your hips back - Pull the bar up to

19 likes

A woman adjusts a cable machine in a gym, with text overlay indicating a '45 min CABLE ONLY Back Workout' for a quick session.

A woman demonstrates the starting position for straight arm lat pulldowns, leaning forward with arms extended to stretch her lats.

A woman performs the ending position of straight arm lat pulldowns, pulling the cable down towards her hips with straight arms.

Workout On A Time Crunch | Back Day 🦋💪🏾

As much as I love to take my time in the gym to just enjoy being there, sometimes I gotta get in and get out. 😂 I may be busy, but these goals aren't going to reach themselves. So friendly reminder, make the time. It may not be exactly what you have planned but movement is movement and you'

477 likes

Full arm and back workout

#armsandbackworkout #armworkout #armsworkout #armdayworkout #backworkoutvideos

288 likes

Fitness challenge: back and arm workout

Let’s get it pal! Today is a tough one 💪🏾😤 but you can do it! #workout #athomeworkout

414 likes

A purple and black seated row machine at Planet Fitness, with text overlays indicating 'Planet Fitness,' 'Back Workout,' and 'Seated row 12X3' for a workout routine.

A purple and black back extension machine at Planet Fitness, with text overlays indicating 'Back extensions' and '15X4' as part of a workout.

A purple and black lat pulldown machine at Planet Fitness, with text overlays indicating 'LAT PULL DOWNS' and '12X3' for a back workout.

Planet fitness: back workout 💙🏋🏼‍♀️

🔥20 minute run on elliptical 🪼seated row:12X3 🐠 back extensions:15X4 🪼lat pull downs: 12X3 🐠 skill crushers: 8X4 🪼bus drivers: 10X2 🐠 bent over row:10X3 🪼 reverse flies: 10X3 ❄️ full body stretch #workoutfitideas #workoutideas #workoutoutroutine #gymshark 🦈 #backday #bodytra

441 likes

Back and Biceps Workout 💪🏻

Time needed ~50 minutes 1: Lat Pulldown (4 x 6-8 reps) (4 sets): 2a: Gorilla Rows (12 reps total) 2b: Bicep Curl (6-8 reps) (3 sets): 3a: Straight Arm Lat Pulldown (8-10 reps) 3b: Hammer Curl (8 reps) (3 sets): 4a: Single Arm Cable Row (8-10 reps each) 4b: Rotating Curls

262 likes

A woman flexing her strong, defined back muscles, showcasing a butterfly tattoo, with text overlay "DEFINED BACK WORKOUT" and "Lemon8 @gracie.mbooth".

A woman performing pull-ups or lat pulldowns in a gym, with text overlay indicating "3xAMRAP pull ups OR 3 x 6-8 lat pulldowns" and "Lemon8 @gracie.mbooth".

A woman performing single arm dumbbell rows, leaning on an incline bench in a gym, with text overlay "3x8-10 single arm dumbbell rows" and "Lemon8 @gracie.mbooth".

WORKOUT FOR A DEFINED BACK

There’s nothing better than the feeling of a strong, defined back…Not only does it give you that beautiful hourglass shape by creating the illusion of a smaller waist, but it also improves your posture and helps you feel confident and powerful in everything you wear (backless tops, anyone?). I u

32 likes

Back and shoulder workout

#backworkoutvideos #workout #backworkout

125 likes

Back and glute workout

Today we’re focused on back and glute workouts! After this you will have officially completed the second week of the new year new body challenge! I hope you are proud of yourself because you did that🩷 #workout #athomeworkout

569 likes

Back workout to get an hourglass figure

Training your back can give the illusion of an hourglass figure! Close grip cable row (3 sets of 8-12 reps) - Pull the cable towards your belly button - Pause when the weight is pulled all the way in, squeezing the back - Slowly extend your arms to bring the weight back down Lat pulldown (

64 likes

Back day builds more than muscle. It improves posture. Protects your spine. Strengthens everything you lift. Shoulders back. Core stronger. Confidence higher. This is how powerful women train.” Back day is one of the most important training days I never skip. A strong back suppor

89 likes

#workoutroutine #backday #backworkout #gym #fitness

53 likes

45 MINUTE BACK & SHOULDER WORKOUT!

The best workout combo for upper body gains! Back and shoulders has quickly become my favorite day of the week, here is a quick, 45 minute workout below! Single Arm Lateral Raise - 4x8-12 reps Shoulder Press Machine - 4x8-12 reps Overhead Lat Pulldown - 4x12 reps Reverse Fly Machine - 4

120 likes

See more